The entire grain or ‘wholegrain’ is made up of three elements: When you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. It just might be your new favorite type of whole grain. Quinoa takes about 15 minutes to cook, and quinoa flakes cook in just a few minutes. Look for it in Middle Eastern markets, natural food stores, and on Amazon. Common Examples of Whole Grains. Eating more healthy whole grains like whole wheat, brown rice, bulgur, oats, and quinoa can prevent many health problems such as diabetes and heart disease. Examples of one whole-grain food serving: 1/2 cup of cooked brown rice; 1/2 cup of cooked oatmeal; If you've ever had Japanese soba noodles, you've probably had buckwheat, since these noodles are usually made from buckwheat flour. Each serving should contain at least 2 or 3 grams of fiber. Start slow and keep it simple by cutting your usual refined-grain ingredients with 100% whole-grain versions.". Despite being just 1/100 the size of a kernel of wheat, teff packs a nutritional punch. 4. When whole grains are processed, the bran, germ and endosperm are not removed. Terms like "multigrain" and "wheat" don’t cut it. 6. With a larger shape, like barley, but rounder, Israeli couscous is characterized by a bit of a nutty, savory flavor, and a chewy texture. When you’re shopping for this whole grain, whether you see the word "whole" or not doesn’t matter the way it does with wheat products. On the flipside, eating too many refined carbs is linked to negative outcomes, like a higher risk of ticker trouble. The health benefits of including buckwheat in your diet are well documented—it's been shown to strengthen capillary walls, relieve some symptoms of Type 2 diabetes and even high blood pressure. Whole grains vary in size, shape and flavor. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. If the first ingredient isn’t one of the whole grains or the product contains more than 10-15 ingredients, put it back. Carbs get a negative rap because so many people reach for the wrong ones: refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other treats and drinks. Yellow corn is also high in antioxidants. Brown pastas or rice products such as whole-wheat lasagna noodles and spaghetti are excellent sources of whole grains. Plus it cooks in only a few minutes. If you like cooking with whole grains, try using millet! Some whole grain mustard and a pinch of dill lend the dish a bit of heat and a fresh, green perfume. 3. 5. If you feared carbs, we have some news for you: Whole grains can actually be super nutritious, and help you lose weight to boot. If you haven't already added Israeli couscous to your whole grains list, you just might have a new favorite. Like many whole grains, barley has been shown to be effective in lowering cholesterol, particularly in men and in as little as five weeks. It has a chewy, mildly nutty flavor similar to pasta which makes it perfect for soaking up stir-fry sauces or salad dressings. Newer products on the market, such as quinoa, bulgur and hulled barley or millet are also healthy and wholesome carbs. Many people living with celiac disease can tolerate this whole grain, along with quinoa, amaranth, and sorghum. It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! You may be able to find more information about this and similar content at piano.io, 38 Best Low-Sugar Foods to Satisfy Every Craving, 5 Healthy Living Tips for People Who Have Diabetes, How This Woman Lost a Staggering 156 Pounds, Mom Warns to Look for Signs of Diabetes in Teens. And thank goodness for that, because who doesn’t enjoy a good buckwheat pancake from time to time? Quinoa is a popular favorite whole grain for a couple of reasons. Quinoa takes about 15 minutes to cook, and quinoa flakes cook in just a few minutes. Although everyone's probably heard of whole wheat bread and whole wheat products, very few people have ever actually eaten wheat berries–which are whole kernel wheat grains. You can buy the kernels and pop them in a microwave using an ordinary paper bag, or do it the old-fashioned way on the stovetop. Whole grains vary in size, shape and flavor. Get daily tips and expert advice to help you take your cooking skills to the next level. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. However, a low intake of whole grains is actually the leading dietary risk factor for death and disease in the U.S., according to a 2019 study published in the Lancet. By using The Spruce Eats, you accept our, Great Grains: Delicious Make-Ahead Grain Salads. Experiment with ancient whole grains. Grains are the seeds of these cereal plants. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Israeli couscous is made from semolina flour, so it is not technically a whole grain. In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, … Rye has more nutrients per 100-calorie serving than any other whole grain, according to nutritional research from the nonprofit The Organic Center. Freekeh kernels are harvested while they’re young and then roasted. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. Whole grains vary in size, shape and flavor. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. Just make sure it’s whole-grain barley, not "pearled," which means the bran and germ have been removed. Like quinoa, teff is gluten-free, but because of its small size, it tends to be a little less versatile. They contain more vitamins and minerals, such as immune-boosting selenium, than other grains. As one of the smallest grains in the world, teff is a tiny but powerful grain. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans . Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes. A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. But, if you are buying something like instant oatmeal, avoid those that contain high-fructose corn syrup. And it keeps well, so makes an easy make-ahead lunch to pack to work or school. These 11 grains are worth keeping at the top of your shopping list. Use it instead of rice in a rice salad or rice pilaf recipe, and you'll probably never go back to plain white rice again. Examples of whole grains include: First, it's much quicker-cooking than other whole grains. Popcorn. Try adding a bit to a salad or soup for a nutritional boost. Ready-to-eat cereals offer some choices when it comes to whole grains, but many of the actual grains themselves can also be used as cereals. Whole grains are simply grains that have all three parts intact. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Here are the examples of whole grains, along with recipes, that you should add to your diet ASAP. It'll stick to your ribs and fill you up, too. A huge variety of cereal crops are grown for food throughout the world including wheat, rye, barley, oats and rice. A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.. As part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases. It's actually a healthy high-protein gluten-free seed. Nature's Path Organic, Heritage Flakes, Whole Grains Cereal: Certified organic. Before sharing sensitive information, make sure you’re on a federal government site. Skipping the refined version and going with the whole-grain type will net you 5 additional grams of fiber per serving. Here are the examples of whole grains, … It can be readily found in bread and pasta products, but make sure the label says "100% whole wheat." Make at least half the grains in your diet whole grains. The fiber and protein powerhouse (a cup contains nearly 75% of the dietary fiber you need for the day, and 25% of the protein you should get) can be used in salads or tossed in soups. Pseudocereal grains are cooked and consumed in a similar manner, but they do not come from grasses—grains in this category include quinoa, buckwheat, and amaranth. Long eaten in the Middle East, freekeh is whole wheat that has been harvested while still green and young, then roasted and cracked. Keep an eye out for whole-grain Israeli couscous, which is made from 100% whole wheat flour, toasted, and nothing else. Whole grains fall into one of two categories, cereals and pseudocereals. Teff is considered to be an "ancient grain" that has been eaten in parts of the world for generations and has recently made its way into American grocery stores and home kitchens. Chewy and nutty, barley may be more widely enjoyed as an ingredient in beer than in its whole grain state, but that doesn't mean you shouldn't give it a try! People who ate a half-cup of whole barley regularly during a five-week period USDA study saw their cholesterol levels drop by nearly 10% compared to those who went without. Working these healthy grains into your diet can help prevent health problems like heart disease, diabetes, colon cancer, and possibly asthma and Alzheimer’s. They take quite a bit of time to cook, but they're high in fiber and well worth the effort if you've got time to simmer them on the stovetop for a while. It has four times more fiber than standard whole wheat and provides you with nearly 50% of your daily recommended amount of iron. Though it’s technically a seed and not a grain, this ancient South American power food is packed with more protein than any other grain, and each uncooked cup of the stuff (about three servings) has 522 milligrams of omega-3 fatty acids. What are wholegrains? Click here to access our full Grain of the Month Calendar , or click on Learn More under each grain below. Always opt for brown rice, which includes brown aromatic varieties like basmati and jasmine. Corn can be extremely healthy for you when it's whole. Buckwheat is not technically a whole grain, but it's used much like other grains and is just as healthy. Any unrefined grain is considered to be a whole grain. Consider this your official permission slip to eat more carbs. This Arabic grain is a low-carb form of ancient wheat that has up to four times more fiber than brown rice. When you choose white rice over brown, around 75% of its nutrients — including nearly all the antioxidants, magnesium, phosphorus, and B vitamins contained in the healthy bran and germ — are left on the milling-room floor. The grain, which is used to make tabbouleh salad, is a great source of iron and magnesium. Bob's Red Mill 10 Grain Hot Cereal, 25 Ounce: Vegan and vegetarian. Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. First, it's much quicker-cooking than other whole grains. And it’s one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning; and manganese, which boosts brain power. Although it may be most widely used as birdseed, millet is a whole grain that can be used like rice in vegetarian, vegan, and gluten-free dishes. It's incredibly high in fiber and, since it's high in protein, it's a perfect choice for vegetarians and vegans. With nearly as much protein as quinoa and an excellent boost of iron, kaniwa is a smart choice for vegetarians and vegans. They’re typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber . The fact that these things are not removed is what makes them whole grain. Bulgur wheat is high in heart-healthy fiber. Most of the couscous you see is a form of pasta made from refined wheat flour. Whole grains are the whole seeds of plants. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate. Round it out with a creamy soft-boiled egg and you’ve got a real breakfast champion. Whole grains are packed with nutrients and fiber, so they're good for you. If you haven't already, try this popular whole grain. Whole grains still have all three components of the seed: the bran, germ and endosperm. While it seems like every grain has, at one time or another, been declared "the new quinoa", kaniwa, a close relative of quinoa, might actually be it. Starting your day with a whole-grain cereal provides you with vitamin B-6 and fiber, not to mention some tasty options. Cereal grains come from cereal grasses such as wheat, oats, rice, corn, barley, sorghum, rye, and millet. Once in your stomach, freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. Whole grain dinner recipes and ideas from Whole Grain Goodness. Try adding a handful to a favorite soup or chili recipe in order to add extra fiber and nutrition or pair it with a vegetable stir-fry as you would with rice. 2. The latest grain to join the "ancient grain" trend is freekeh, which is gaining popularity, thanks in part to its promotion by the queen of all media, Oprah herself. Farro is an ancient grain which has long been part of traditional Italian meals. This is done to give grains a finer texture and improve their shelf life, but … Here is a list of different types of whole grains you can incorporate into your diet. Your family will likely enjoy its light, nutty flavor for a change of pace at the dinner table. Why trust us? The easiest way to eat it? Refined grains have been milled, a process that removes the bran and germ. Kashi Organic Promise Cereal, Cinnamon Harvest Whole Wheat Biscuits: 47g whole grains. Federal government websites often end in .gov or .mil. This one is pretty easy, as long as you don’t let food marketers trick you. What Is a Pseudocereal or Non-Cereal Grain? "100% whole grains are a key component of any nutritious diet," confirms Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. The grains below, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours. We may earn commission from links on this page, but we only recommend products we back. Whole Grains vs. Be persistent and look for "whole rye" topping the ingredients list to get the healthy benefits. Refined Grains Grains are edible seeds derived from different types of grasses and other plants (the ones from grasses are also called cereals ). The .gov means it’s official. (This is different than a probiotic, which is a beneficial live bacteria you consume). Numerous studies show the benefits of eating a diet high in fiber; what better place to get that fiber than with healthy whole grains? Many whole-grain foods, including a variety of breads, pastas and cereals, are ready to eat. EMAIL info@oldwayspt.org TEL 617-421-5500. Most people have heard of bulgur wheat since it's the main ingredient in a traditional Middle Eastern tabouli salad, but for most of us, that's probably the only way we've ever tried it. 266 Beacon Street, Suite 1 Boston, MA 02116. How to Best Alleviate COVID-19 Symptoms at Home, These Reusable Grocery Bags Make Shopping a Breeze, How to Read the 'Bridgerton' Books in Order, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Most ready-to-eat products that contain grains are ultra-processed and refined. The Spruce Eats uses cookies to provide you with a great user experience. Get the recipe: Mustard, Avocado, and Dill on a Whole-Wheat Muffin With Boiled Egg Most rye and pumpernickel bread in grocery stores is made up of three elements: grains! And provides you with nearly 50 % of your favorite whole grain, according to nutritional research from the the... 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